Should I do traps?? I go gym three times a week
4 sets deadlifts
4 sets lat pull downs
4 sets cable rows
2 sets pull ups
4 sets standing bicep curl
4 sets hammer curl
Then some back machines
And some bicep machines
And shrugs uprightrows
Hyperextensions also
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08-01-2011, 10:25 AM #1
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08-01-2011, 10:34 AM #2
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08-01-2011, 10:39 AM #3
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08-01-2011, 10:41 AM #4
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08-01-2011, 10:42 AM #5
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08-01-2011, 10:45 AM #6
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08-01-2011, 10:46 AM #7
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08-01-2011, 10:46 AM #8
Too many exercises, just you stated that you would do 'back machines, bicep machines. I mean i really dont know how many you are going to use for sets and reps...
My back/biceps on my pull day, which i did today is.
Chins: 3x8-10 (add weight when you can perform 10+ reps for 3 sets)
Dumbell pullovers: 3x10-12
Lat pulldowns: 3x10-12
Bent over rows: 3x5
Deadlifts: 3x5 (2 sets ramping weight, 1 set stabalizer)
Incline curls: 3x8-10
Straight bar curls: 2x10-12
Dumbell shrugs: 3x10-12
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08-01-2011, 10:48 AM #9
- Join Date: Jul 2011
- Location: Bristol, Wisconsin, United States
- Age: 32
- Posts: 435
- Rep Power: 0
The back portion of the workout seems fine (maybe a tad bit too many sets on all of those), but the biceps are being WAY overdone. It's a very tiny muscle, and they're already being worked from the back workout, so there's no need to smash them into the ground like that. Work them to failure on iso curls and maybe a standing EZ bar curl, then get out. Any more than that and you're just spinning your wheels.
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08-01-2011, 10:48 AM #10
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08-01-2011, 10:49 AM #11
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08-01-2011, 10:52 AM #12
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08-01-2011, 11:16 AM #13
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08-01-2011, 11:22 AM #14
- Join Date: Jul 2011
- Location: Bristol, Wisconsin, United States
- Age: 32
- Posts: 435
- Rep Power: 0
Quality > quantity, just because you CAN stay in the gym for 3 hours a day does not mean you should. We're trying to help him find a volume that is more appropriate for gains rather than over training the muscle. An extra exercise or two can cause over training and a decrease in muscle size, I don't think he wants that.
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08-01-2011, 11:34 AM #15
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08-01-2011, 11:36 AM #16
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08-01-2011, 12:00 PM #17
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08-01-2011, 01:13 PM #18
Deadlift 5x5
BB row 5x5
Shrugs 3x12 (for more hypertrophy)
DB curls alternating between hammer and normal each set (4 sets)
If you need more i'd add some chin ups and pull ups but phuck machines, they assist your range of motion so they don't force your muscles to adapt and stabilize how they do with free weights.
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08-01-2011, 02:53 PM #19
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08-01-2011, 02:56 PM #20
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08-01-2011, 03:09 PM #21
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